Overall pretty good on my June Goals except for the 20 rep squats…sigh…ok well here goes July!

July Goals:
No sugar or alcohol M-F (have not been drinking a lot but things have been slipping and I need to dial it back in)
Take class at least 3x a week and vary times taking class (most important part is working out with all of you and I need to do that more)
Complete Tabata Hollow Rocks 1x a week
Read one book

Work on Knee Stability:
– do banded side steps each day at gym (especially before any wod requiring squats)
– Do Bulgarian Split Squat – no weight at first, 12.5# weight after
– Focus on keeping my knees out in all WODs.

1. Lose 10 lbs.
2. Increase cardio to twice a week (been averaging once a week) with at least one run
3. Work with the hypertrophy bands 3x week, look to move up one band level at month’s end.
4. Work with Eamon to get a program set up to strengthen my right quads/right side and eventually get it back close to parity with right side.

1) I have my macros figured out from Kate B’s talk. Stick to IIFYM for 30 days by tracking in MFP – today was day 1
2) Make it into the triple digits for my 1 rep Power Clean max – current PR set a few months back was 95#
3) Make it to class 5x per week
4) Run a 5k 1x per week
5) Ring Rows – I need to make these harder by getting more parallel with the floor
6) Introduce myself to at least 5 members I have never talked with!

July Goals:
1. Get 20 strict pull-ups (4 sets of 5 reps)
2. Get better at kipping pull-ups (shift away from ring-rows for WODs by end of summer)
3. Improve set-up and form for: cleans and snatches
4. Two minute plank holds

July Goals:
-Shave 1.5% body fat 15.9% now (Going to need a fresh measurement, I dont think I am too far off from the end of the challenge, but just to make sure)
-No booze M-Th & Sunday (Give me a break I cherish my Friday Saturdays in July)
-Hit triple digits on my squat snatch with near perfect form.

July Goals:
– Hollow holds to Tabata (20 on / 10 off) for 4 minutes from 15 on / 15 off
– Practice double unders 3x per week
– Work out a couple times and don’t go too heavy with drinking while on 10-day Cape vacation

CF 4x per week
Stick to my macros 5 days per week
Limit alcohol to the weekends (darn you to heck kegerator. I can’t believe i just said that.)
Read 2 books this month.
Create a plan to recover from surgery with Max.

CF 4x per week: C-. I got 4x per week right up until the week of surgery where I got 2.
Stick to macros 5 days: A. Love my wife for meal prepping with me.
Alcohol on the weekends: C. Now that I’ve had surgery and am off the meds, its been ugly.
Read 2 books this month: F. Only read one and didn’t even start another.
Create a plan with Max: A, I’ll be in as soon as I can move around without pain, and we will go from there.

Always done crossfit on and off but first time really zoning. Pumped to have just finished my first week and have some goals:

1:Learn a ring muscle up (can do bar, never done ring) (practice once a week)
2: Get 25 double unders (the REAL ones! no backwards) (practice once a week)
3: 3 miles under 20 minutes (going to run 3 times a week)
4: Clean and Jerk 225 (not sure how i can work towards this but will talk to max)
5: Get to the gym atleast 5 times a week. Time to really buckle down before my last season!

Been awesome and pumped I get to train with you guys for the next two months!!

1) Achieve Box Squat on the soft box
2) Learn about this IIFYM/MACROS and start the lifestyle
3) Attend 5 WODS per week.
4) Run 5K twice a week
5) Use the 35 LB bar and a couple of 10’s for at least one WOD
6) Practice form and skills at TILT on Sunday’s
7) Meet 5 new people